Wednesday, April 16, 2014

April 17, 2014

A. 15 Minutes work up to a heavy Jerk (split or power)

B.  For Time:
   200 meter Run
   21 Push Press @ 50-60% of part A
   21 Ring Dips or Tire Dips 
   400 Meter Run
   15 Push Press @ 50-60% of part A
   15 Ring Dips or Tire Dips
   800 Meter Run
   9 Push Press @ 50-60% of part A
   9 Ring Dips or Tire Dips

C. Optional
4 Sets
C1.  ME Ring Push-Ups
C2. Heavy Farmer Carry X2 (Down and Back of Basketball Court)

Tuesday, April 15, 2014

April 16, 2014

6 Minute AMRAP

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
*Rest 1 Minute

6 Minute AMRAP
  • 200 Meter Row
  • 10 B.O.R.s (Burpee Over Rower)
*Rest 1 Minute

6 Minute AMRAP 
  • 5 Tire Flips
  • 10 Tire Jumps
*Rest 1 Minute

6 Minute AMRAP
  • 10 Wall Balls
  • 20 Doubles or 10 Burpees

Monday, April 14, 2014

April 15, 2014

A. Running DT
5 Rounds For Time
-12 DeadLifts
- 9 Hang Cleans
- 6 Push Press
- 400 m. Run

* All movements are completed with the same bar 155/105. 

B. Optional Post Workout
- Skill Work
Or 
- Heavy Power Clean + Power Jerk

Sunday, April 13, 2014

April 14, 2014

A. Build to a heavy triple of Back Squat
+
B. EMOM for 20 Minutes
-Odd: 5 Back Squat @ 60% of A.
-EVEN: 30 Sec. AMRAP KB Clean and Press (alt. rounds) 

Score= number of KB CJ

Wednesday, April 9, 2014

April 10, 2014

A.

3 Rounds For Time:

30 Power Cleans 115/75

30 pull-ups,

800 meter run

+

B. Optional

Build to a Heavy Power Clean + Jerk

Or

Skill Work

Tuesday, April 8, 2014

April 9, 2014

A. 3 Sets of:
- 10 weighted Push-Ups
- 10 Strict Pull-Ups (weighted)
- 30 Double Unders or 2 Min. Practice
+
B. Counting Total Rounds
4 Min. AMRAP
- 15 Front Squats 95/65
- 15 Burpees
*Rest 2 Minutes
4 Min. AMRAP
- 10 Front Squats 95/65
- 10 Burpees
*Rest 2 Minutes
4 Min. AMRAP
- 5 Front Squats 95/65
- 5 Burpees